Age your way: rocking chairs and fireplaces are fine. But you might want to consider some health-building additions to your retirement years.

Tommy G. Thompson is 62 years old and the highest-ranking healthcare official in America, appointed by the president as secretary of the US. Department of Health and Human Services (HHS). "Being physically active can prevent many of the most common medical conditions of old age," he recently wrote. He went on to add that a nonsedentary lifestyle that includes walking or gardening helps maintain not only physical health, but mental wellness as well. Among the risk reductions he outlined are obesity, high blood pressure, diabetes, osteoporosis, stroke, and depression.

His motivating message isn't falling on deaf ears. This country is experiencing a groundswell of services and opportunities for those of us who are "chronologically challenged," making it possible for us to enjoy life far beyond our allotted threescore and 10 years.

If your sunset years are beginning to seem a little depressing, consider taking advantage of some of the following options. Don't worry. The ol' rocking chair and cozy fireplace will still be there, waiting for you to enjoy during a break from your new, improved, active lifestyle.

Health Clubs

What was once the domain of young, hormone-flooded muscle builders is becoming a sanctuary for the "over-the-hill" crowd as well. Health clubs are developing aerobic (cardiorespiratory) activities especially targeted for the older set. According to the Atlanta-based Centers for Disease Control and Prevention, 30 minutes of moderately intense physical activity five or more days a week can do wonders to one's health. Some facilities are forming swim clubs offering water aerobics classes--an option perfectly suited for those suffering from arthritis.

Hospitals

Many hospitals offer senior programs that include indoor physical activities highlighting ancient collections of low-impact movements and stances that help improve memory, coordination, breathing, and flexibility. A recent study funded by the HHS's National Center for Complementary and Alternative Medicine at the National Institutes of Health (NIH), Bethesda, Maryland, campus found that these exercises can improve the immune system. Other hospital-based activities include safe and gentle range-of-motion exercises with guided visualization and relaxation techniques.

Walking Clubs

Check out the "senior activities section" of your local newspaper, and you may find a fun alternative to walking alone. Walking clubs provide an incentive to keep on the program as you enjoy the company of others. If you walk alone, do as my 85-year-old grandfather does. Go for "twalks"; taking time to chat with neighbors, delivery people, or school children along the way. Be sure to take the time to "twalk" with God as you appreciate the beauty of nature's year-round panorama.

Gardening

"Life is a garden. Dig it!" says Lee Dickerson, a Stone Mountain, Georgia, resident and president of family-owned GP, a contact lens manufacturing laboratory. His lifestyle and ethics are based on his strong principles of faith and hard work. His message, he insists, is as clear as someone's vision when using his products. Gardening's physical activity is gentle, relaxing, and stimulating as you plant and maintain shrubs, flowers, herbs, vegetables, and fruits. At the end of the season, you get to enjoy the nutritional harvest at your dinner table.

Computer Classes

Minds need exercising, too. Senior centers, social rooms in residential developments, and universities offer computer classes. Septu- and octogenarians represent the fastest growing group of students seated at today's keyboards. The American Association for Retired Persons (AARP) found that 36 percent of seniors use the Internet as a study format.

Learning a new skill stimulates the brain's nerve cells and keeps the blood flowing throughout the beady. Computers also provide a link with nearby and distant family members and friends through e-mail letters. Where else can you see full-color pictures of your grandchild eating spaghetti with her fists moments after the event?

Speaking of computers, in October 2003 the NIH's National Library of Medicine's director, Donald Lindberg, M.D., joined longtime Iowa senator Tom Harkin to announce the launching of a new Web site for seniors (www.nih seniorhealth.gov). This user-friendly site allows for enlarged, high contrast, easy-to-see text that provides information for older adults on exercise and the latest health research. One recent posting included information on dietary supplements and how they function to help maintain good health.

Colleges and Universities

Up for some serious learning? Many colleges and universities offer to seniors free classes taught by retirees fresh from the course profession. Attending these classes provides stimulation to improve your thought processes and gives you ample opportunity to meet and greet before and after sessions for some friendly conversation. If you're not comfortable in a school atmosphere, consider at-borne learning, using reading material from newspapers, books, magazines, and journals to keep yourself up-to-date on your favorite topic.

Book Discussion Groups

You'll find them in apartment complexes, social centers, local bookstores, and libraries. Everyone receives the same homework assignment and then, at the next gathering, ideas and concepts are discussed, questions asked, information shared--all centered on the book being read. Chatting with attendees after the discussion offers additional life-learning lessons and sparks lasting friendships.

Music

Play an instrument or sing? Such activities keep the hands moving and lungs pumping, which, in turn, improves breathing, promotes improved blood flow, and brings relaxation. Sometimes, the resumption of piano lessons first taken as a child brings about the most joy while incorporating mind-body activity and the expression of emotions. If your music is of a religious nature, you can add "spiritual blessing" to the benefit list as well.

The American Music Therapy Association in Silver Spring, Maryland (phone: [phone], Web site: www.musictherapy.org) will refer you to a college-educated professional who can assist you. He or she will help you use music to reduce the anxiety, depression, or pain you may be feeling while improving your breathing and motion. You'll become an active participant in the music world, using instruments ranging from bells to drums. On the Web site you'll find extensive information about music's therapeutic benefits and how, at nursing homes, individuals have suddenly begun to communicate, move, and smile again.

Church Activities

Regular midweek and Sabbath attendance at your local church allows you to function as pan of a community; an extension of a spiritual family. You might consider teaching a Bible class, serving as a deacon or greeter, or simply warming the heart of your pastor with an occasional and heartfelt "Amen!"

Many churches offer educational classes focusing on how to remain active and healthy as the years go by.

Then there's the annual health fair, such as the one held yearly at the Capitol Memorial Seventh-day Adventist Church in Washington, D.C. Visitors receive free testing for high blood pressure and learn the newest technique for controlling weight by knowing the proper way to determine body fat. This information plays a role in emphasizing the need to reduce one's body mass index (BMI). Special scales are now available to the public and can provide the incentive needed to reduce portion size, fat intake, and to exercise more.

Bone density screening for osteoporosis and spinal evaluations by chiropractors highlight the need for additional medical care to prevent the onset or progression of aging dysfunction or diseases.

Faith-based Doctor

When was the last time your doctor prescribed prayer? A former Georgetown University physician, who now practices a few blocks from the White House, published a study in the Southern Medical Journal about the positive impact of prayer on those suffering from rheumatoid arthritis. Aging your way may mean finding a physician who shares and utilizes the power of a spiritual belief system.

Stay on the Job

"Our outstanding oldest workers are shining examples of keeping that balance of healthy aging and staying engaged with the community," reported Josefina G. Carbonell, assistant secretary for aging at the September 30, 2003, awards ceremony honoring a 103-year-old physician, surgeon, and real estate investor. Turning to guest of honor Russell B. Clark, M.D., of Orem, Utah, Carbonell added, "You are our vision of aging in the twenty-first century."

Dr. Clark's life has been a blend of career interests, church service, and family. In his acceptance speech, the smiling centurion stated, "Continuing to work keeps the mind sharp and the body healthy."

If you'd like to stay active in the workforce, contact your local or state government and ask about Senior Employment Resources. This program provides interviews with job counselors. Working outside the home can bring about a new career through part or full-time labor. You can also become an inspiration to younger people traveling the same path you once trod.

Family

I've saved the best for last. Want a reason to stay active? One word: grandchildren. Keeping yourself up and about will enable you to take them for walks, bend down to greet them, coach them with their homework, discuss school activities, pull up a chair and teach them a thing or two about computers, discuss the same book you've both read, play the piano together, sit in church and enjoy the Bible stories, and share your experiences. It will make them feel so proud when you show up at their next school function and cheer them on from the bleachers. They, in turn, will keep you young at heart.

People are living longer these days. But those extra years will be worth the living only if you've prepared for their arrival. Begin today to age your way.

Barbara Anan Kogan, O.D., lives 1.5 blocks from the White House, covers health-care budget testimonies on Capitol Hill, and writes about the latest advances in the international health-care field. She fully expects to become one of the many American centenarians in 2048.